5 Questions Women Have About Weight Training

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Read on and Enjoy!

Talk to you soon!

~Erica


 

Fiitness woman workout with weights dumbbells

1. How much weight should I use?

Put away the pink dumbbells my lady friends, as research shows heavier weights not only increase muscular strength but also decreases body fat more than using light weights. If you’ve been led to believe that using light weight and doing a lot of reps will “tone”, it is simply not true.

When you are new to strength training, you will find yourself getting stronger very quickly. If you want to get stronger, healthier and leaner, you need to continually challenge your muscles. This means doing one more rep, adding more weight or resting less from workout to workout.

You can read more here directly on Vanessa’s

 


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You’ve decided it’s time to start exercising…

Congratulations! You’ve taken the first step on your way to a new and improved body and mind.

“Exercise is the magic pill,” says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee. “Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms ofcancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression.”

Start-exercise-gradually

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it’s wise to consult a doctor. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

So what are some easy things to do to get started?

Exercise options are numerous They can include walking, dancing, gardening or biking. The important thing is to choose activities you enjoy. That will increase your chances of making it a habit.

And how much exercise should you do?

Most recommend at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week. If you can’t do 30 minutes, which should be easily obtainable, do something for at least 10 minutes… you will be surprised at the difference.

Here is a great free tool to help you get started…

Talk to you soon!

~Erica

PS. If you need a more advanced workout… check this out…

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5 Things That Will Actually Make Exercise Easier

This is from a cute little blog I came across today… Homemade By Jaci

Enjoy!!

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Exercise to have fun

1. Drink Caffeine or Beet Juice. I’ll stick with caffeine, but beet juice is probably better for you. A study found that when people drank a half liter of beetroot juice two and a half hours before a workout, their bodies required less oxygen during exercise, which enabled them to run or bike 15 to 20 percent longer before tuckering out. If you choose caffeine, take 200 mg. before you work out, it’ll help you burn more calories while you work out, and after too.

2. Sleep & Eat enough. Adequate sleep makes such a big difference in your energy level. Also, if you’ve eaten enough, either the day before, or before you exercise. That’s more of a personal thing, but I like either a banana, or egg and toast before I work out. Depending on how early or late in the morning I do it.

3. Distract yourself, or workout with a friend. I love working out with friends, but it’s never very practical for me. So music, or workout DVD’s, TV, books, or magazines need to make up the difference. I know a lot of people that will do books on tape, and that really helps them forget about the time.

4. Do it first thing in the morning. Do it before you have a chance to get too busy, or tired. If it doesn’t get done first, there will be hundreds of things to take its place, then once things wind down, and you have a chance you’re too tired.

5. Do the exercises you enjoy, or Train for something. If you feel like you should run, but you absolutely hate doing it, you’ll easily talk yourself out of it. But if you love biking, you’ll look for opportunities to make it work. Training for something keeps you motivated even during those times that you’re feeling burnt out. It’s really motivating!

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Talk to you soon!

~Erica

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“Why Do I have Cellulite?”

The Answer:

Cellulite. It doesn’t discriminate. Many women have it and want to know what is cellulite and why do I have it. You may be fit, unfit, slender, or curvaceous. It just doesn’t matter. Saying cellulite is fat is too simple…and it’s wrong.

Here’s The Straight Scoop

Most women have it. Some men have it too. It doesn’t discriminate between the fit and unfit, the slender and the curvaceous. If you’ve got it then you want to know, “What is cellulite and why the heck has it decided to plant itself of my thighs!”

It’s like an uninvited guest that has refused to leave long after the polite smiles and small talk have been exhausted. You’ve tried to melt it away, squeeze it away, cream and lotion it away, and even knead it away with very little lasting satisfaction. What is cellulite powered by anyhow? Why can’t the best of the best seem to get rid of it once and for all?

Well, those other treatments, potions, injections, and concoctions don’t work because they were never designed to target the underlying reason for why you have cellulite.

Their well-meaning scientific explanations are a little lacking in the facts about what is cellulite.

Before we get to what is cellulite, let’s talk a little bit about how your lower body is structured. This, after all, is most often where cellulite decides to plant its flag.

There are layers lying just below your skin. You skin, the epidermis, is the wrapping. Just below that is a deeper layer called the dermis which lies on top of your subcutaneous fat. Then, beneath that fat is a layer of muscle tissue. Think of it like a skin parfait! And, holding all of this up is that muscle tissue.

That muscle is important when you want to know what is cellulite.

Now, many definitions point directly to fat and target it as the evil culprit for cellulite. In those definitions, that fat must be destroyed or dehydrated in order to get rid of cellulite. Sounds reasonable, right?

Wrong.

Your body actually needs that layer of fat. Without it, you would not be able to survive. And, cellulite is not fat so the whole explanation is not based on how your body is put together.

Want proof? Just look at a slender person with cellulite…

The correct answer to, “What is cellulite?” is that it is a condition. It’s the result of muscle atrophy which is just weak, flabby and mushy muscles that do not have the ability to support the layers above it (epidermis, dermis, and fat) like it was meant to do.

Now if you are sharp, you will wonder why a fit person, one that has some muscle tone, can still have cellulite. Great observation, and there is a great explanation for that.

The area between your waist and your ankles has 90 muscles both large and small. If these muscles are not properly challenged and strengthened with targeted, multi-dimensional exercises then some of them will not be strong. Many of the traditional exercises are only two-dimensional. This is great, but it’s not the answer when you want to get rid of cellulite. To do that, you have to reach those smaller muscles as well. That can be done with multi-dimensional techniques.

Enhance the Atrophied Muscles to Reverse the Cause of Cellulite

Now that you have a real answer for what is cellulite, your next step is to work those neglected muscles with the right technique so that you can achieve the beautiful skin that you deserve.

When you understand what cellulite is, and how your body works, then you can treat it with the right stuff to get rid of cellulite. You don’t have to live with dimpled skin, and you don’t have to spend a fortune on shallow promises that don’t work and may actually hurt you.

Check out this video… 

It gives an awesome explanation 🙂

Talk to you soon!

~Erica

 

medical-weight-loss-cerritos

 

 

Don’t Forget Your Face Workout

Many individuals exercise every day but forget one important body area — the face and neck. Exercising your chin tones the muscles of your lower face, your jawline and your neck for a more youthful appearance. Exercise the muscles of your lower face and chin on a daily basis and you may benefit from the natural facelift results that you could begin to see in a matter of weeks.

chin-surgery

Chin Lifts

The chin lift exercises multiple small muscles that make up the lower portion of the face, including the hyoglossus, the mylohyoid and the platysma, the large muscle flap that extends from your chin down along the front of your throat. Toning these muscles purportedly slims the front part of the neck and chin where they join. Start with your head and neck in a relaxed position. Tilt your head backward until the chin points upward to the ceiling. Push your chin forward. You’ll feel a strong pull all along the jawline and front of the neck. Hold the position for 10 seconds. Lower your chin and repeat the exercise sequence 20 times.

Double Chin

Get rid of your double chin by performing focused exercises in the front of the neck area. One example of an effective exercise is to do what is called kissing the ceiling. Tilt your head back and purse your lips in an exaggerated kissing position. Extend the lips toward the ceiling and hold a second, then release. Continue repeating the kissing motion 10 to 20 times. You can do this exercise several times a day

Yoga Lion Pose

The lion pose helps tone and exercise all the muscles of the face, but also targets the lower jaw, chin and neckline. Kneel on the floor, hands on your thighs. Open your eyes and mouth as wide as you can and stick your tongue out, trying to touch your tongue to your chin. Hold this position while saying “ah” for five to 10 seconds to start. Release the pose. Relax a moment and then repeat. You can do this exercise as often as you wish through the day.

Hanging Head Lift

Lie on a sofa or bed with your head hanging over the edge. Lift your chin toward your chest. Place a hand behind your head to help if needed until your neck and jaw muscles grow stronger. Hold the contraction for a few seconds and then slowly lower your head back to its starting position. Repeat five more times and then relax.

Considerations

Chin workouts alone will not get rid of excess fat in and around your chin — you will also need to include regular full-body exercise into your routine. Cardiovascular and strength training exercises will build muscle and burn fat throughout your entire body, including your chin. Perform at least 30 minutes of cardio on most days of the week and strength train on three nonconsecutive days per week to get the best results and improve the look of your chin.

By Denise Stern – Livestrong.com

I have done these and they help tremendously… i also add our facial wraps once a month to keep everything looking firm.

Talk to you soon!
~Erica

Daylight Savings… Like it or Hate it?

I’m on the fence about this… I like the fact that I had an extra hour of weekend… and it seems that my nights are longer… I also like the fact that it is daylight when I have to get up for work… but I am exhausted! And not to mention the chaos that has ensued from my 17 month old daughter. I pride myself in being a “routine” mom… we have a wake up routine, an eating routine and a bedtime routine… which was all working fabulously until this past Sunday… now all I have is a cranky girl that wakes up all hours of the night ready to play!

So, what do you think?!

In the meantime, here is are some great stretches to help you get ready for bed an hour earlier every night!

Happy Tuesday!
Erica~

Bed Stretches